04. Apr
CrossFit WOD, April 4, 2023
CrossFit – Tue, Apr 4
Warm up
<p>Banded 7’s and Hip Halo</p><p>2Sets<br />300m Row (easy to moderate)<br />10 Single Arm Dumbbell High Pull (each side) (moderate)<br />5 No Jump Burpee<br />10 Hanging Scap Retractions, 5 Kip to Swings<br />20 Alt Leg V-Up</p><p> </p><p>1 round before the workout<br />2 Dumbbell Hang Power Cleans (at workout weight)<br />2 Burpee over dumbbells<br />4 Toes to bar</p>
Deadlift (E2Mom x 4 sets
15 reps @ 7/10 RPE)
15 reps @ 7/10 RPE)
<p>These reps need to be smooth and unbroken.</p>
John 4: 9-10 (AMRAP – Reps)
<p>1:00: Dumbbell Hang Power Cleans (2×50/35) in unbroken set of 8+<br />-rest 30 seconds-<br />1:00: Burpee over dumbbells<br />-rest 30 seconds-<br />1:00: Toes to bar in unbroken sets of 8+<br />-rest 30 seconds-<br />2:00: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+<br />-rest 30 seconds-<br />2:00: Burpee over dumbbells<br />-rest 30 seconds-<br />2:00: Chest to Bar Pull Ups in unbroken sets of 4+<br />-rest 30 seconds-<br />1:00: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 8+<br />-rest 30 seconds-<br />1:00: Burpee over dumbbells<br />-rest 30 seconds-<br />1:00: Toes to bar in unbroken sets of 8+</p>
<p>Goal is max reps of each movement in the given time period. attempt to stay within the minimum number of unbroken reps (8 or 4) for each set.</p><p>score = number of total reps for the entire workout.</p><p>Goal = 16 reps for each set.</p>
Accessory work
<p>4 Rounds<br />10 Double DB Incline Row @ Moderate weight – maintain control and quality RPE 7<br />-Rest 1 minute-<br />12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality RPE 7<br />-Rest 1 minute-<br />10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7<br />-Rest 1-2 minutes b/t rounds-</p>